Get Rid of Osteoporosis For Good

Bone health and Vit D

Osteoporosis –The condition in which the bones become too much weak and fragile which can easily broken . This very common problem in worldwide.

This us common in both male and females. In females it is more common after menopause. This occurs due to calcium and Vit D deficiency.

Role of Vit D in bone health

We all know that calcium is key ingredient of bone. But for the aborption of calcium vitamin D is essential.Vitamin D also responsible for  bone mineralization which is positively associated with bone mineral density [BMD].

Severe deficiency of  vitamin D  leads to rickets in childrenwhich causes bone weakness, bowed legs, and other skeletal deformities, such as stooped posture.

Andcauses osteomalacia in adults.  Many studies showed  that the  vitamin D plays an important role inpreventing fractures by its mediating effects on muscle function and inflammation.
vitamin D supplementation can  also  improve muscle strength by  which  incidence offalls and fractures can be minimised

Children who lack Vitamin D develop the condition called rickets, which causes bone weakness, bowed legs, and other skeletal deformities, such as stooped posture.

Dose of Vit D-

Vitamin D is measured in units called “International Units,” or IUs. According to the Institute of Medicine—Food and Nutrition Board, and the National Institutes of Health—Office of Dietary Supplements, the Recommended Daily Allowances for Vitamin D among children is:

• 400 IU/day for children aged 0-12 months
• 600 IU/day for children aged 1-18 years
•  

Recent research supports that children over age 5, adolescents, and adults needs at least 1000 IU per day for good health — depending on age, weight, and growth. Indeed, many people need much more than 1000 IU to keep Vitamin D levels in a good range.


Vitamine D rich Diet-


Animal products like oily fish, fish oils,

• sunlight
• Cod liver oil
• Cow’s milk
• Soya milk
• Cerals and oatmeal
• Mushrooms
• Orange juice
• Oysters
• Yoghurt
• Cheese

BONE HEALTH Works Only Under These Conditions

CALCIUM :-

   Is the mineral which occurs in bones in our body. Calcium is responsible for bone health.  Also, calcium plays numerous function in the body provide the bone mass, transmission of never impulses, carry out blood clotting process muscle function.  Bones are the main storage site of calcium in the body.  When your body didn’t get enough calcium from food then calcium stored in bones absorbed by the body. Which causes weakening of bones and growth of bones shunted.

Bone density refers to how much calcium & other minerals are present in a section of your bone. Bone density is higher in young age & it becomes low day by day.  Low bone density results in brittle & fragile bones. Means bone breaks easily even without fall or other injuries.

Vitamin D also prevent chronic diseases like cancer, heart diseases, diabetes, auto immune disease & osteoporosis.  without vitamin.  D our body can only absorb 10- 15 % of dietary calcium.  & when vitamin D is added then calcium absorption increase by 30 – 40 %.  So Both calcium & vitamin D is necessary to prevent osteoporosis.

Vitamin D easily obtained from sunlight.  Calcium deficiency can also lead to mood problems like anxiety, depression & difficulty in sleeping.

Calcium supplement not only required at old age but it is essential during growing age & lactating phase.

Hormonal imbalance also responsible for calcium loss. Hormones take some calcium loss. Hormonal take some calcium out of the bones every day to keep calcium level normal.  This contributes to bone loss hence after menopause, calcium becomes more on lower side resulting body becomes more prone to osteoporosis.

CALCIUM RICH FOODS ARE –

• Milk
• Tofu
• Spinach
• Soybeans
• While beans, Black beans.
• Oatmeal
• Orange juice
• Some fishes like – salmon, sardines aquatic animals like – prawn, Oster lobster.
• Almond, mustard, broccoli  foods that provide vitamin D are
• sunlight
• soya milk & cereals
• egg yolk
• Orange juice
• Salmon & sardine, tuna, Bluefin fish.